These three resistance band exercises for legs and glutes will strengthen your lower body and improve your posture

Build muscle and boost your stability with this three-move resistance band workout

Woman doing donkey kicks using resistance band
(Image credit: Getty Images)

Resistance bands are affordable, accessible training tools that you can use to build strength and muscle. If you don't have the space to store a set of weights or the time to go to the gym, these bands are a great alternative.

We see a lot of upper body resistance band workouts here at Fit&Well, but this routine focuses on the lower body, specifically the legs and glutes. It comes from personal trainer Alanah Bray, of Fitagain Retreats, and it only features three simple moves. 

Why strengthen your glutes? Well, these backside muscles are partly responsible for pelvic stability and spinal support, so strengthening this area could help you maintain a healthy posture. 

You'll need a fairly long resistance band to do the routine—check out our guide to the best resistance bands, if you need some advice on which kind to buy.

Alanah Bray
Alanah Bray

Alanah Bray is a dedicated master trainer at the UK-based Fitagain gym and fitness retreats. She specializes in fitness for the over 40s and her approach to exercise emphasizes the importance of stretching, mobility, and strength

Lower-body resistance band workout

  • Split squats: 3x12 on each side
  • Front Squats: 3x12 
  • Double leg Romanian deadlifts: 3x12

1. Split squats

Personal trainer Alanah Bray performs split squat

(Image credit: Gemma Buckland-Tomlin)

Sets: 3 Reps: 12 per leg

  • Place a resistance band under one foot, holding it with both hands. Step your other leg back, adopting a wide split stance, while keeping your front knee directly above your ankle.
  • Bend both knees, lowering your body until your back knee is a few inches off the ground. Keep your back straight and ensure that your front knee is at 90-degrees.
  • Push through the heel of your front foot while gripping the resistance band, rising to your starting position. Repeat and switch sides. 

2. Front squats

Personal trainer Alanah Bray performs front squat

(Image credit: Gemma Buckland-Tomlin)

Sets: 3 Reps: 12

  • Stand with feet hip-width apart and place the resistance band under the soles of both feet. Bring the top of your resistance band up and over the shoulders—there should be plenty of tension in the band.
  • Hinge at the hips and lower your body into the squat. Ensure the back is straight, the core engaged, and knees not traveling forward over the toes. 
  • When your thighs are parallel to the ground, push through your heels to return to the starting position, fully extending the hips and knees and squeezing the glutes.

3. Double leg Romanian deadlifts

Personal trainer Alanah Bray performs Romanian deadlift

(Image credit: Gemma Buckland-Tomlin)

Sets: 3 Reps: 12

  • Stand with feet hip-width apart and place a resistance band under your shoes. Hold it securely in each hand, ensuring it is taut, with a slight bend in the knees.
  • Hinge at the hips, driving them backwards, lowering your torso to the ground. Keep the back straight and engage the core. The band should stay close to your legs.
  • When you feel a stretch in your hamstrings (the back of the legs) push back to the starting position by driving the hips forward.
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.